Warm-up
Coaches Choice
MetCon
RX
In team of two, alternate rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Ground to Overhead, 135/95lbs
8 Toes to Bar
SCALED
In team of two, alternate rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Bench Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows
LITE
In team of two, alternate rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Step-ups
8 Bench Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Alt. Single Arm DB Snatch
8 Sit-ups
OPEN GYM
Warm-up
3 Rounds:
10 Air Squats
10 Overhead Walking Lunges w/ plate
10 HR Push-ups
Strength
Find a 5RM Bench Press
(20min. cap)
MetCon
RX
AMRAP 10 Minutes:
12 Toes to Bar
9 Box Jump-overs, 30/24″
6 Front Squats, 155/105lbs
SCALED
AMRAP 10 Minutes:
12 Knees to Elbows
9 Box Jump-overs, 24/20″
6 Front Squats, 115/75lbs
Side Work (optional)
For Time:
3k Row
*90sec. on/90sec. off until complete